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    Barbell back squat

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    7 Foundational Movement – Squat
    Primary Muscle Groups – Glutes, Hamstring, Quadriceps
    Secondary Muscle Groups – Lower Back
    The Marine will stand under the bar so that it runs across the back of the shoulders. There will be a slight bend in the knees and the feet will be hip width apart. They will extend the legs and lift the bar off the rack, taking a small step back to clear the rack. When looking from the side, the shoulders, hips, knees, and ankles will form a straight line.
    The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”. As they descend, they will keep the chest up and the feet flat on the deck. Once the Marine reaches the bottom of their squat they will press into the floor and drive the hips back up to the starting position.
    Common Mistakes: - Not keeping the feet flat on the deck
    - Dropping the chest or rounding out in the lumbar spine
    - Letting the knees cave in towards each other



    Date Taken: 03.17.2017
    Date Posted: 09.07.2017 13:02
    Category: Package
    Video ID: 548426
    VIRIN: 170906-M-JT909-003
    Filename: DOD_104808542
    Length: 00:00:48
    Location: QUANTICO, VA, US 

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